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Kneeling Reach-Around Stretch
Technique: Kneel on all fours Lift one hand and reach towards your ankle Keep your back parallel to the ground Primary muscles: Quadratus lumborum. External and internal obliques. Secondary...
Kneeling Back Rotation Stretch
Technique: • Kneel on all fours • Raise one arm straight upwards • Rotate your shoulders and middle back looking upwards Primary muscles: Semispinalis thoracis. Spinalis thoracis....
Sitting Bent-Over Back Stretch
Technique: Sit on the ground with your legs extended in front of you Slightly separate your legs so that they are 45 degrees apart Keep your toes...
Standing Reach-Up Back Rotation Stretch
Technique: Stand upright with your feet shoulder width apart Place your hands straight above your head Slowly rotate your shoulders to one side Primary muscles: Semispinalis thoracis....
Standing Back Rotation Stretch
Technique: Stand upright with your feet shoulder width apart Place your hands across your chest while keeping your back and shoulders upright. Slowly rotate your shoulders to one...
Kneeling Reach Forward Stretch
Technique: Kneel on the ground Reach forward with your hands Let your head fall forwards as you lean Push your buttocks towards your feet Primary muscles: Latissimus...
Reaching Upper Back Stretch
Technique: Sit in a squatting position while facing a pole or door edge Hold onto the pole with one hand Lean backwards away from the pole Primary...
The Pigeon (Yoga Stretch)
Technique: • Begin in a table top position. Exhale; slide your right knee forward so that the femur (thigh bone) and knee are directly in front of its hip...
Sciatic Mobilizing Stretch
Technique Start position: Lie on your back Place a small flat cushion or book under your head Bend your knees and keep your feet straight and hip-width apart...
Knee to Chest Stretch
Technique: Start position: Lie on your back on a mat or the carpet Place a small flat cushion or book under your head Bend your knees and keep...
McKenzie Extension Exercise
Technique Start position: • Lie on your stomach, and prop yourself on your elbows, lengthening your spine • Keep your shoulders back and neck long Action: •...
Superman Exercise
Technique: Strengthens back, lower back and glutes Lie on stomach, arms reached out past your head with palms and forehead on floor Tighten abdominals Lift one arm (as you...
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